Healthy diet – Choosing low fat high fiber foods
February 21, 2009
Nowadays, people are becoming more aware of eating healthy and keeping fit. There are many things that you should keep in mind while you try to eat healthy. One of the most fundamental and important things to remember is that you should include fiber in your diet.
It is very important to have fiber in your diet because of the function of fiber. Fiber acts like a sponge when it is in your digestive tract. It sucks up the extra water, the fat and other waste as it proceeds further. This will ensure good digestion for you as well as removal of some unwanted matter from your body.
The article discusses about some high fiber, low fiber foods and some adjustments in your eating habits that will help you include more fiber in your daily diet.
High fiber-low fiber foods
Cooking legumes like dried beans and peas, dried fruits, sesame seeds, nuts and berries as well as sunflower seeds are some of the foods that rank high for their fiber content.
Foods like baked potato having an intact skin, pears, apples, brown rice, barley, lima beans, green and snow peas, sweet potatoes and bran muffins contain about 4-6 grams dietary fiber in one serving.
Some other foods like vegetables, whole wheat products, citrus fruits, melons and rye bread are somewhat low on fiber having only 2-4 grams in a serving. However, they are healthy to eat and you might need to have a bit more of them so that you can benefit fully from them.
Some changes
A few adjustments here and there will see these healthy choices comfortably fit into your daily lifestyle.
You can opt for these foods right when you are in the grocery store. Go first for the produce section.
Choose wholemeal products over refined flour products. For example, choose brown bread or whole wheat bread instead of white bread.
Read the labels carefully and ensure that what you are eating has the right amounts of healthy ingredients.
Some myths
It is a myth that the crispier the product, the more amount of fiber it has. Nothing can be far from the truth as this one. You can see for yourself. Vegetables do not have a significant supply of fiber, as we saw earlier. However, when you use them in salads, they are crisp enough.
One more myth is that if you cook the food, you will lose the fiber. This is not true. Cooking does not in any way affect the fiber content of the food. However, removing the skins of foods does reduce the amount of fiber because majority of the fiber lies in the skin.
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